Pumpkin seeds are a rich source of these fatty acids. The four dominant fatty acids are Palmitic, Stearic, Oleic, and linoleic acid. HPLC analysis of the powerful pigments found in pumpkin seed oil reveal a number of Carotenoids, the main components being Beta Carotene and Lutein. In addition to these there are other carotenoids present including: violaxanthin, luteoxanthin, auroxanthin, flavoxanthin, chrysanthemaxanthin, alpha-cryptoxanthin, beta-cryptoxanthin and alpha-carotene. These specific components are known to prevent bladder and prostate problems. They are said to even shrink enlarged prostate glands in early stages. Preliminary studies have shown that pumpkin seeds may reduce hormonal damage to prostate cells, thus possibly reducing the risk of developing prostate cancer. Pumpkin seeds have also been used to treat urinary tract infections. Minimal amounts of oil are needed. Chewing a handful of dried seeds every day or taking the oil for salads and for dips can easily give a similar preventive supply.

Pumpkin seed oil is excellent for smooth skin, increased energy, maintenance and improvement of sexual health and optimum brain function. Pumpkin seed oil was often prescribed in German folk medicine, as a remedy against parasitic infestations of the intestinal tract such as tapeworms. Pumpkin seed oil has commonly been used to treat a variety of kidney problems as well urinary problems, gastritis and the expelling of some parasites. The nutrients in pumpkin seed oil affect kidney stone formation and improve symptoms associated with enlarged prostates. The lubricating effects of the essential fatty acids and antioxidant content in pumpkin seed oil are the reasons for its benefits for arthritis. These same nutrients also lower the overall blood cholesterol content by lowering LDL (bad cholesterol) levels and increasing the HDL (good cholesterol) levels.

Pumpkin seed oil is best used in its raw state. Pumpkin seed oil can be taken as 1 or 2 tablespoons straight or blended in a protein drink, shake, or smoothie. It can also be used in the making of salad dressings when combined with honey, olive oil, apple cider vinegar ect. Pumpkin seed oil is an undiscovered delicious tasting nutritional oil, that keeps better than many oils and very rarely goes rancid. Nevertheless, it should be kept in the refrigerator, and of course, never heated. You should not heat it in order to protect the healthy ingredients of this oil. When it is heated it only tastes good and has no healthy aspect. Pumpkin seed oil is also used for desserts, giving yoghurt or ordinary vanilla icecream an exquisite nutty taste.

References:

Pumpkin Seed Oil
Eco Natural
Wikipedia
Australian Pumpkin Seed Company

Some of these oils include:

• avocado oil
• safflower oil
• sesame oil
• sunflower oil
• soybean oil
• pumpkin seed oil
• grapeseed oil
• flaxseed oil
• wheatgerm oil
• fish oil
• olive oil
• canola oil
• corn oil
• evening primrose oil

How to Use Healthy Oils

Even though these oils are significantly better for your health than saturated fats and other hydrogenated oils, remember that they are still a liquid fat.  Use the oils sparingly so that you do not overindulge and possibly suffer from weight gain.

Oils need to be stored in dark bottles as clear glass or plastic bottles allow light to penetrate into the oil and oxidise the fatty acids.  Contact with air will also affect the oil so be sure to keep the lid on tightly.  Be aware that the healthier the oil is, the more quickly it will spoil.  Many healthy oils will need to be stored in the refrigerator.  Olive oil is an exception however as it is high in oleic acid and contains antioxidants that slow spoiling. 

The more omega 3 fatty acids that are in the oil, the less suitable it is for cooking.  High temperatures can damage many oils as the heat not only damages the fatty acids, it can also make them harmful.  Where possible, use the healthy oils at room temperature, such as in salad dressings.  Olive oils are the best for cooking.

How Often Should I Eat These Oils?

Essential fatty acids are important for the diet and should be eaten on a regular basis.  You should consume a source of omega 3 or 6 essential fatty acids three to five times a week.  Where possible, consume them in a food form such as fish or flaxseed oil, rather than in a supplement form, as fresh is always better.

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